Is magnesium supplementation required? Expert insights on signs of deficiency

Is magnesium supplementation required? Expert insights on signs of deficiency

Title: Magnesium Mineral: All You Need to Know and Recommended Daily Intake

Hang out with us as our medical contributor Dr. Nicole Saphier joins 'Fox & Friends Weekend' to discuss the latest study finding multivitamins do not significantly impact people's risk of death. Magnesium, a multipurpose mineral, has been a subject of discussion lately. Let's dive into what it does, how much you need, and the signs of deficiency.

Magnesium plays a crucial role in over 300 enzyme systems within the body, helping with energy production, muscle and nerve function, and blood pressure regulation. This magical mineral might help lower the risk of certain diseases, improve sleep quality, and reduce stress and anxiety levels. Sources say.

Magnesium supports a stable heartbeat, keeps bones strong, and aids insulin sensitivity and glucose metabolism. It can also help with constipation relief, migraine prevention, and PMS symptoms. But, beware, certain daily vitamins and medications could cause liver damage, studies suggest.

Many Americans suffer from magnesium deficiency, potentially raising the risk of hypertension, cardiovascular disease, type 2 diabetes, migraine headaches, and osteoporosis. Symptoms may include insomnia, muscle cramps, constipation, nausea, weakness, changes in personality, and heart arrhythmias. In severe cases, hypocalcemia or hypokalemia might occur.

Blood tests can help detect low levels, but they aren't perfect because most magnesium is inside cells, not in serum. Certain medical conditions, alcoholism, some medications, and a diet lacking in the mineral may contribute to magnesium deficiency. Those with gastrointestinal diseases, such as Celiac disease or Crohn's disease, might develop deficiency more easily.

The recommended daily dietary intake of magnesium is 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men. The majority of magnesium is found in plants, such as nuts, seeds, and beans. Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy greens (like spinach and kale), whole grains, yogurt, and dark chocolate.

While dietary sources are the best way to meet daily magnesium requirements, supplements are recommended in certain cases. A supplement should be taken when a known deficiency or a health condition is present with excessive magnesium losses, like alcoholism. Physicians may recommend supplements for magnesium-deficient patients or for individuals taking certain medications, such as diuretics or Proton pump inhibitors that can deplete magnesium.

Magnesium citrate and magnesium chloride are two popular choices for raising levels in the body and alleviating constipation. Magnesium lactate and magnesium malate may be gentler on the digestive system for those who can't tolerate other forms. Magnesium taurate could potentially help regulate high blood sugar and high blood pressure, while magnesium L-threonate may support brain health.

Before starting magnesium supplements, individuals should speak with their physician, as it may interfere with some medications and medical conditions. Over-supplementing can cause diarrhea, nausea, and lethargy.

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[1] National Institutes of Health (NIH) Office of Dietary Supplements[2] Healthline[3] Mayo Clinic[4] Sleep Foundation

1. The magical mineral, magnesium, is not only essential for energy production and muscle function but also plays a significant role in maintaining mental health, with potential benefits such as reducing stress and anxiety levels and improving sleep quality.
2. Adequate nutrition, particularly consuming foods rich in magnesium like nuts, seeds, beans, leafy greens, whole grains, and dark chocolate, is crucial for maintaining optimal health-and-wellness, as deficiency in this mineral can lead to various health issues, including hypertension, cardiovascular disease, and osteoporosis.
3. While dietary sources are preferred for meeting daily magnesium requirements, supplements may be recommended in cases of known deficiency, certain health conditions, or when taking medications that deplete magnesium levels, such as diuretics or Proton pump inhibitors. However, it's essential to consult a healthcare professional before starting any magnesium supplement regimen, as supplementation may interfere with some medications and medical conditions.

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